**************Bikeral Training and Diet Log************************

[bikeral]

Tuesday AM
7.8 Mile jog on treadmill at 4.8MPH

[--->>405<<---]

Nice work al! 8mi is nutn to sneeze at!

[bikeral]

Nice work al! 8mi is nutn to sneeze at!

Dude you are looking Fing good man. When I get back from vaca in sep I am def trying that carb cycle routine.

[RaginCajun]

So I did the Rebel race yesterday. first 1.5 miles was pretty easy some nice trail running with a few obstacles. Then there was the water slide... They put one of those water slides down a slope ending in a muddy pond. Guy at top running a fire hose on it. So I figure no problem and dive head first on to the slide. Well under the slide were all kinds of rocks. I had good speed and could not stop, by the time I got in the water my elbows, knees, chest, etc were covered in muddy bruises... The last 1.5 miles of course there were numerous obstacles that you had to crawl on elbows and knees to get through. In the end it was pretty fun but today I am in pain all over. I would have skipped the slide had I known... I'm getting too old for this.
So that was my cardio yesterday and today I am off.

i feel ya and i am only 30!

[bikeral]

i feel ya and i am only 30!

I was pretty beat up. But feeling good again. Bruises heal.

[bikeral]

Tuesday PM
Quads/Hams/Calves
Thats it!

[GirlyGymRat]

Hey GGR glad you stopped by. I posted this Rebel Race info for you. Its only been 3 days since the race and my elbows are healing well. My chest, obliques, and legs are still banged up but sure I'll be fine by end of week.
Besides the pain from the slide the rest of this run was pretty easy. There were about 5 wooden walls of different heights which were easy to climb over except for one which was right after water so it was wet and slippery. You will need upper body strength for stuff like monkey bars and pulling yourself up walls with no footing. Besides that its mostly running and jumping over obstacles (all lower body) Even the walls and net climb you use your legs to push up. definitively glad I've been consistent with leg workouts.

my issue with the walls is that I am short so I coudn't climb them. I had to lift and straddle the higher walls in one action. my goal was to use momentum and swing my one leg over the top so I was straddling without climbing. I was SOOOO glad I wasn't a man, cuz a guy would have been pucking. I need MORE upper body strength. I can't do one unassisted pull up. I can run 10 miles, if I had too...just not pretty. LOL

you should be proud

r u sill gonna do toughmudder???

[bikeral]

^^My height was an advantage on walls and over/under water obstacle. I don't know what pucking is but it does not sound good. Definitively do pull ups. When I could not do any I used the assisted pullup machine to work my way up. 10 miles is fantastic. I have not run 10 miles in over 10 years.

After rebel race 10% chance I was doing the mudder
Today it's up to 30%

Think I'll keep training for it and decide in a month.

[bikeral]

Wednesday
Working late tonight so I crammed in 2x workouts early.

AM
60 Mins Incline Treadmill fasted

Afternoon
Back/Biceps
35 Mins Elliptical

[--->>405<<---]

good job al. def wanna get it in where u can fit it in

[GirlyGymRat]

[QUOTE=bikeral;6087853]^^My height was an advantage on walls and over/under water obstacle. I don't know what pucking is but it does not sound good. Definitively do pull ups. When I could not do any I used the assisted pullup machine to work my way up. 10 miles is fantastic. I have not run 10 miles in over 10 years.

After rebel race 10% chance I was doing the mudder
Today it's up to 30%

Think I'll keep training for it and decide in a month.[/QUOTE]

By the end of the week u will b up to 50%! it is a personal decision of course. Pucking is puking. I should really do spell check! you been at this for a bit and showing great progress. U will be so much more healthier at the start of next year!

[bikeral]

Hey guys hope all is well here. Glad to see the regulars are still at it. Took a ride on my motorcycle for a few days and came back Sunday exhausted. Finally got back at it today PM. Did Chest and biceps. Diet was back on track since yesterday thanks to wife cooking Sunday.
Hopefully get back to AM cardio tomorrow.

[--->>405<<---]

well its about damn time Al!

[GirlyGymRat]

Hey guys hope all is well here. Glad to see the regulars are still at it. Took a ride on my motorcycle for a few days and came back Sunday exhausted. Finally got back at it today PM. Did Chest and biceps. Diet was back on track since yesterday thanks to wife cooking Sunday.
Hopefully get back to AM cardio tomorrow.

nice that uhave her support : ))))
is there a reason u do AM cardio vs PM cardio?

[bikeral]

well its about damn time Al!

I can always count on you bro.

[bikeral]

nice that uhave her support : ))))
is there a reason u do AM cardio vs PM cardio?

Hey GGR, I try to do both if I can. This week I've been draggin.

[bikeral]

Wednesday
Another lazy day no AM cardio.

PM got it back together and did Legs and 45 mins Incline treadmill.

[--->>405<<---]

^^ i guess well take what we can get

[bikeral]

^^ i guess well take what we can get

I'll take it as well. When I go on vacation my main goal coming back is to just get back at it however I can. Usually getting diet back in track seems to eventually get my workouts on track and shake the laziness.

[bikeral]

Thursday AM
30 mins elliptical
30 mins Incline treadmill

[--->>405<<---]

Thursday AM
30 mins elliptical
30 mins Incline treadmill

Now thats what im talkn bout Al! u just now getn dun with vacation? Or was this just late work nites? Time to get it in gear!

[bikeral]

Just a mini vacation/long weekend. Went to Ohio for a motorcycle club party. Back in gear for 2 more weeks then I'm out of town again for 2 weeks...
Tonight is my last late night at work, at least that will be done with.

[JohnnnyBlazzze]

Whatsup man stopping by to see how you're going. Good to see you're still grinding away, hope your enjoying your vacations!

[bikeral]

Whatsup man stopping by to see how you're going. Good to see you're still grinding away, hope your enjoying your vacations!

JohnnyB! Hope all is well. Just keeping head down and getting the workouts in one day at a time. Next vacation will be last for a while so I should be able to train steady for a few months.

[bikeral]

Friday AM
30 mins Incline treadmill
30 mins Elliptical

[RaginCajun]

damn bikeral, you sound like you get around more than me!

[bikeral]

Hey RC how is your cousin doing?

Yea I get 6 weeks vacation a year. That's the main reason I've stayed at this job for 12 years.

[RaginCajun]

Hey RC how is your cousin doing?

Yea I get 6 weeks vacation a year. That's the main reason I've stayed at this job for 12 years.

he moved his foot yesterday, still have to run more tests. the bullet severed his brain stem so who knows what will happen. they have a suspect in custody. thanks for asking!

6 weeks vacation is awesome!

[bikeral]

Hoping for the best pal.

[bikeral]

Friday PM
Back/Biceps
20 mins Incline treadmill

[--->>405<<---]

Just a mini vacation/long weekend. Went to Ohio for a motorcycle club party. Back in gear for 2 more weeks then I'm out of town again for 2 weeks...Tonight is my last late night at work, at least that will be done with.

dad gummit al when r u gonna come back to reality for like a normal period of time dude?

[bikeral]

^^Hopefully never

When I get back in Sep I should have a solid 3-5 months without interruptions. I'm not hating this routine though. Training and diet solid during week with plenty of cheats on weekend. Pretty much maintenance last few weeks.

[bikeral]

Saturday AM
60 mins Elliptical

[--->>405<<---]

yeh sounds good weekend cheats. once u have that 3-5months of solid diet again maybe by the end u will be where u wanna be

[bikeral]

Well my true goal is to keep training for the rest of my life. I guess I'll never reach it until I'm dead

[--->>405<<---]

^^ yeh we are never satisfied. im fairly comfy where im at but would like to be a little bigger and leaner!

[bikeral]

Saturday PM
Delts/Tri/Traps

[GirlyGymRat]

I am getting exhausted just reading your workout log

Your diet must be solid - other than the ocassional cheat meal? What is when is your next interim goals???

[bikeral]

I am getting exhausted just reading your workout log

Your diet must be solid - other than the ocassional cheat meal? What is when is your next interim goals???

Diet is key for me and that is why I keep this log in the diet section. Mon-Fri it is 100% on and sat-Sun about 75% allowing for dinner with friends or just me and the wife.
Main goal is to maintain and keep training. I have lost a couple pounds in the last few weeks and weighed in at 209 on Saturday. Think I will continue this maintenance for 2 weeks, then vacation for 2 weeks.
I am looking for a bf level that I can maintain year round and still have a fairly normal life. I may try another 4-8 weeks hard cut after vacation if I can get motivated enough.

[--->>405<<---]

what were ur startn stats?